Health Benefits of Cheese

Because cheese is a calcium-rich food, it may help reduce the risk for osteoporosis—a disease in which bones become fragile and are more likely to break1.

In addition, cheese is included in the DASH (Dietary Approaches to Stop Hypertension) diet designed to reduce the risk of high blood pressure2. This moderate fat diet, which includes three servings daily of low-fat and fat-free milk, yogurt and cheese, and eight to ten servings daily of fruits and vegetables, has also been shown to reduce other risk factors for heart disease2.

In general, cheese is high in calories, sodium and saturated fat. The actual breakdown of macronutrients in cheese will vary depending on the type.

One ounce of cream cheese spread contains 84 calories, 8 grams of fat, 1 gram of carbohydrate and 2 grams of protein. One ounce of cheddar cheese has 115 calories, 10 grams of fat, 0 grams of carbohydrate and 7 grams of protein.

Cheese can also contain varying amounts of vitamin A, vitamin B-12, riboflavin, phosphorus, selenium and sodium. Sheep and goat's milk cheese have higher levels of vitamin A, while cow's milk cheese has more beta-carotene.

Types of cheese

There are thousands of varieties of cheese, which can come from several different species. Cows, sheep and goat cheese, are some of the most popularly consumed varieties.

Whole milk cheese

Made with whole milk and contains 6-10 grams of fat per 1-ounce serving, with 4-6 grams being saturated.

Low-fat or non-fat

Low-fat cheese, also labeled reduced fat cheese, is made with 2% milk. Non-fat cheese is made with 0% or skim milk.

Fresh cheese

Cheeses that are considered fresh have not been aged. They usually have a higher moisture content, softer texture and milder taste than aged cheeses. Some examples of fresh cheeses are ricotta, cream cheese, cottage cheese and mascarpone.

Aged cheese

Aged cheeses are firmer in texture and are generally aged for 6 months or longer. The longer cheese is aged, the more concentrated or sharp the flavor may be. Cheddar, Swiss, Parmesan and Gruyere are examples of aged cheeses.

Processed cheese

Cheese spread, American cheese, "cheese food" and "cheese flavored" products cannot be categorized as actual cheese and must be labeled as such. They are aimed to create a shelf-stable product using added ingredients like flavor enhancers and emulsifiers.

Non-dairy cheese

For people who do not consume dairy, there are non-dairy cheese alternatives such as soy cheese and daiya.